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3 i low to Get 
Your Children 
to Eat More 
Fruits & 


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Turn the page to find 
some great ideas! 

ariety is the Sp 

• Offer at least one fruit, vegetable or juice that 
is high in vitamin A every day. 

Offer at least one fruit, vegetable or juice 
that is high in vitamin C every day. 

Offer at least one serving of a high fiber fruit 
or vegetable every day. 

• Offer a cabbage family vegetable several 
times a week, such as cabbage, broccoli, 
cauliflower, kohlrabi, bok choy, kale, Swiss 
chard, Brussels sprouts, beet or mustard 

Set a Good Example 

Be a role model for your child. 

Eat a variety of fruits and vegetables. 

Serve Fruits and Vegetables Raw 
I nstead of Cooked 

Serve your children raw slices of apples, pears, 
carrots, celery, radishes, cucumbers, broccoli or 
cauliflower. The crunchy texture is a real hit! 

Don’t Mix Foods Such 

as Peas and Carrots 

Kids like to know what they 
are eating. Serve all foods 
separately. Let 
your child mix 
the foods 
if he or 


129 00942578 6 

e of Life! 

^ Think About Color, 

Smell and Texture 

The wrong smell, color or 

texture can turn kids 
off to fruits and 
vegetables. Avoid 
strong smells, drab 
colors and mushy 


vegetables raw 
or cooked 
vegetables with 
favorite foods 
like low-fat 

Be Sure Smooth Foods 
Don’t Have Lumps 

Kids are suspicious of those round, bumpy mystery 
objects in their mashed potatoes that are supposed 
to be smooth! 

Offer Dips or Dressings on the Side 

Many veggies and fruits taste great with a dip or 
dressing on top. Dressings add dash and zip to 
fruits and vegetables. 

• Serve low-fat or fat-free lemon yogurt 
on cantaloupe or honeydew melon. 

• Place a bowl of low-fat salad dressing 
on the table as a dip for carrot sticks 
and green peppers. 

• Mix up instant pudding with skim milk and 
use it as a dip for fruit and berries. 

Offer Old Favorites and 

New Foods Together 

Encourage your child to taste any new veggies. 
Have old favorites around to complete the menu. 

If they don’t like the new food the first time, 
remove the food and try again in a few weeks. 


Add Vegetables to Favorite Foods 

• Shred veggies such as zucchini or carrots 
into meat loaf or casseroles. 

• Use veggies and fruits to make a 
sandwich face. 

Have Fruits and Vegetables 

Around and “In Sight” 

It’s hard to choose grapes over potato chips if 
they aren’t in the house. Studies show that 
families that have fruits and vegetables around 
will eat more of them! 

• Put a few extra fruits and vegetables into 
your shopping cart this week. 

• Visit the local farmer’s market or grocery. 
Let your child pick out some favorites or 
something new. 

• Put a bowl of fruit on the table. 

• Keep carrot and celery sticks in a clear 
container in the refrigerator. 

How Many Vegetables 
and Fruits Should 
Kids Eat? 

Experts recommend that 
children eat five or more 
servings of fruits and 
vegetables every day. 

How Big Is a Serving? 

• 1/2 cup cooked beans, cooked 
vegetables, chopped fruits, raw 
vegetables or berries. 

• 1/4 cup dried fruit. That’s the same as 
a small box of raisins. 

• 3/4 cup (or 6 ounces) of 100 percent 
fruit or vegetable juice. 

• 1 cup of raw leafy vegetables such as 
lettuce or spinach. 

• 1 medium piece of fruit, tomato or potato. 

Kids Love to Cook! 

Let your kids wash, peel and chop the veggies 
for recipes the whole family can enjoy. Kids 
will gobble up the foods they help fix. 

Try this quick-to-fix recipe! 

Oven Wedge Fries 

Makes 4 servings 
2 large potatoes 

1 tsp olive or vegetable oil 

Preheat oven to 450 F. Scrub potatoes well. 
Cut them lengthwise into 6 wedges the size 
and shape of dill pickle spears. Dry them on a 
paper towel. In a large bowl, toss the potato 
spears with olive oil until they are well 
covered. Spread potatoes on a baking sheet, 
and dust them with paprika or parsley or one 
of the Seasoning Variations listed below. 

Bake for 20-30 minutes or until fork-tender. 

Or, cook them in a wire basket on the grill. 

Seasoning Variations: 

Dried spice mix, 

Parmesan cheese, 

2 cloves of garlic, finely chopped, 

Cayenne red pepper or chili powder. 

Nutrient analysis per serving : 80 calories 
1 g fat, 0 mg cholesterol, 2 mg sodium, 13 
percent of calories from fat. 

Recipe from: Eater’s Choice: A food Lover’s 
Guide to Lower Cholesterol 

5 a Day-for Better Health! 

For more information 
Illinois Department of Human Services 
Bureau of Family Nutrition 
535 West Jefferson Street, 3 rd Floor 
Springfield, IL 62702-5058 
(217) 782-2166 
(217) 557-3946 (TTY) 

Visit our website at: 

USDA prohibits discrimination in the administration of its 

Brochure adapted from New Hampshire Department of 
Health and Human Services. 

Programs, activities and employment opportunities in the Illinois 
Department of Human Services are open and accessible to any 
individual or group without regard to age, sex, race, sexual orientation, 
disability, ethnic origin or religion. The department is an equal 
opportunity employer and practices affirmative action and reasonable 
accommodation programs. 

DHS 4429 (R-11-00*) More Fruits & Vegetables 

‘Recycle/discard previous editions. 

Printed by Authority of the State of Illinois. 

50,000 copies